PRIMEFIT Workout of the Month: Month 9

Get ready to build strength and stability with this dynamic workout! Each exercise focuses on form and control to maximize your results. Stay consistent and challenge yourself by gradually increasing weights or reps as you progress. 

1. Floor Plank (3 set, duration: 20–30 seconds) 

Equipment: Floor Mat 

How To: Start in a forearm plank position, ensuring your body forms a straight line from head to heels. Engage your core and hold the position for 10 seconds. Modify by holding a plank on your knees or performing a wall plank for reduced intensity. 

2. Overhead Press (3 set, 8–10 reps)  

Equipment: Dumbbell, Barbell, or Kettlebell 

How To: Stand tall in a "standing plank" position, engaging your core as you press the weight from the chest, overhead, and slowly back to starting position. Focus on maintaining good posture throughout the entire movement. 

3. Deadlift (3 sets, 8–10 reps)  

Equipment: Dumbbell, Barbell, or Kettlebell 

How To: Use a 5–10-pound dumbbell, barbell, or kettlebell and position it directly over the midfoot. Perform a hinge pattern to lift the weight while maintaining a neutral spine. 

4. Loaded Front Squat (3 sets, 8–10 reps) 

Equipment: Dumbbell, Barbell, or Kettlebell 

How To: Start with bodyweight squats, then progress by holding a 5–10-pound dumbbell or kettlebell at chest level. Stand with your feet shoulder-width apart, toes slightly pointing outward. Lower your body by bending your knees and hips as if sitting back into a chair, keeping your chest up and knees behind your toes. Push through your heels to stand back up. 

5. Bent Over/Bench-Supported Row (3 sets, 8–10 reps) 

Equipment: Dumbbell, Barbell, or Kettlebell 

How To: Use a bench for support if performing single-handed rows. For an added core challenge, use two weights, one in each hand, without bench support. Pull the weight from a straight arm position to the hip and slowly release with each rep.  

6. Reverse Lunge (3sets, 6–8 reps per side) 

Equipment: Dumbbell, Barbell, or Kettlebell 

How To: Step back into a lunge and push into the floor with your front leg, back to the starting position. Use support if needed and avoid forcing a deep range of motion. 

7. Ball Rotational Toss (3 sets, 6–8 reps per side) 

Equipment: Medicine Ball or Slam Ball 

How To: Work on rotational power by tossing the ball to a partner or against a wall. Use a light ball to prioritize controlled and powerful movements.